The most common injuries from rucking and how to avoid them | Peter Attia and Jason McCarthy - Peter Attia MD

Aug 13, 2025

Intro: This is a quick summary of The most common injuries from rucking and how to avoid them from the Peter Attia MD channel. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

Running and lifting are the top two injury sources in rucking; marching is far lower risk.
The biggest mistake is adding too much weight, too fast – “Too Fast, Too Soon.”
Shin splints, achilles pain, and shoulder soreness signal you need to dial back weight or distance.
Keep the load light (20‑30 lb) for beginners; stay on the “shuffle” cadence to limit impact while still raising heart rate.
Good form – low foot strike, upright posture, minimal forward lean – reduces strain on knees, hips, and back.

Workout Example:

Start Light: Grab a 20‑30 lb plate (or a 45 lb plate for more challenge) and walk 2 mi (≈30 min) at an easy pace.
Add the Ruck Shuffle: After a warm‑up, increase cadence by quick, low‑step shuffles for 1‑minute intervals, aiming for a heart‑rate zone 2 (≈130‑140 bpm).
Progress Gradually: If you feel shin pain or shoulder ache, drop the weight or shorten the distance. Example progression – week 1: 2 lb, 2 mi; week 2: 30 lb, 2.5 mi; week 3: add 1‑minute shuffles every 5 min.
Cool‑Down: Walk the remaining distance at a relaxed pace, focusing on a soft foot strike.

Closing Note: Try the light‑load shuffle today, listen to your body, and customize the weight, distance, and cadence in the Pacing app to fit your own goals. You’ll stay stronger, avoid common rucking injuries, and keep building mileage—happy rucking!